Author Archives: Steve Holman and Jonathan Lawson

Q: I am reading the e-book Beyond X-Rep Muscle Building, and I noticed that you have a section on X-centric training. The thing is, it’s not the same as what you’ve described recently. Is one better than the other? A: ...

Recent research out of Brazil showed that when rats ran on a running wheel, they developed significantly more hippocampal neurons in the brain, which improves functions like memory. The exercising rats performed better on memory tests than non-exercising rats; however, ...

I really like X-centric sets [lifting in one second and lowering in six]. Great muscle feel and pump. I'm getting ready to use a version of the Heavy/Light program in X-traordinary Muscle-Building Workouts I just got. My question is, If I want to use an X-centric set or two for each bodypart, should they go on heavy day or light day?

I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know it's more muscle than that because my abs are sharper. My question is, do you consider adding sets enough of a change to grow?

Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds on every set. My workout partner likes DP 4X better, adding weight each set as the reps decrease (12-10-8-6).

Q: I use Pre-Ex 3X supersets when I can. Removing the weak-link muscle makes so much sense as a way to target the compound exercise more and work it harder. The look of my physique has completely changed since adding ...

For the uninitiated, the “in-for-out, out-for-in” rule for biceps is that an inward grip for biceps exercises, like close-grip curls or concentration curls, emphasizes the outer head--which is the "peak" head…

Q: I really enjoyed the chapter on [Mr. Olympia] Ronnie Coleman’s training in your e-book Beyond X-rep Muscle Building. From all I’ve heard, I thought he used mostly powerlifting, heavy weights and low reps. Has he ever commented on what ...

Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole's interview and how he uses only one exercise for each muscle. I notice the he adds weight over five sets so his reps fall--but I'm with you and think 50 reps is a bit much--and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

Let’s be honest. Behind-the-neck pulldowns hit your teres major and midback with a unique angled attack. You pull from overhead down to squeeze your scapulae together. That’s much different from any row or even pulldowns or chins to the front. ...